I have Apple Watch Series 3
I can’t update my Apple Watch series 3
Apple Watch Series 3, watchOS 7
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Without any further information, perhaps one of these articles will help:
If you see 'Unable to Verify Update' when updating Apple Watch - Apple Support
If you don’t have enough space to update your Apple Watch - Apple Support
To Free-Up Storage
For songs, see the "Remove music from Apple Watch" section in:
Add music to Apple Watch - Apple Support
and for pictures, see the "Limit photo storage on Apple Watch section in:
Choose a photo album and manage storage on Apple Watch - Apple Support
To delete apps on your watch, see:
Delete apps from your Apple Watch - Apple Support
Also, try unpairing and pairing your watch again and restoring from the backup just created in the unpairing process. This deletes all temp and corrupted files and re-indexes the file system. This should result in no loss of data and in some cases can free a lot of storage.
Unpair and erase your Apple Watch - Apple Support
Set up your Apple Watch - Apple Support